Performance psychology, Self-help, Sports Psychology

Mindful of Mindset

The Performance Mindset (PM) can be a sturdy structure, built purposefully on fundamentals, experience, good coaching, mentoring, and intentional learning. But the Performance Mindset is not static. Given the dynamic and open system that life is, the mind and its structures continue to shift, evolve—but these structures can also become static and rigid. While habits are automated, neural networks—the source of these habits— can be developed or changed. And certain aspects of the mindset are more sensitive to change than others. One of these is attention.

While decision-making and reaction differ in each sport, many mistakes within competition are errors of attention and focus. An elite Performance Mindset requires careful attention to the quality of attention. Within the range of optimal performance, we must be able to regulate attention smoothly and efficiently. And within the attentional field, we need to be able to sharpen and shift focus as needed. To develop the capacity to regulate attention, there are things to do as part of training—as well as activities to avoid.

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To Improve Attention:

Sleep. Having a consistent sleep pattern in routine, quality, and quantity is paramount. Alert, energized, and attentive states require the reset, consolidation, and recharging of good sleep.

Balance: Consistent attention to all needs and roles reduces overall stress, and feeds motivation (a critical component of attention). Balance does not mean equal parts; it’s a sense we have when we feel whole, connected, aligned with goals, and not neglectful of important areas of life. Daily reflection on roles and goals, as well as taking appropriate actions to grow and adjust is a must for maintaining balance.

Rhythm: Your day and your practices require some sense of structure. This doesn’t mean a rigid list of things to do. It does mean you align with major goals, responsibilities, and biological rhythms. While every athlete is different, nothing is as dysregulating as being out of attunement with time, space, mental, and bodily rhythms.

Intentional practice: Having a process goal for the practice of regulating attention on and off the field provides the space for improvement. Training attention within the rhythm and timing of your sport during practice is key to the Performance Mindset. Shifting focus, being aware, re-focusing are all a part of practicing skills and strategies. Being mindful of your mind is the process. Awareness of attention requires planning and practice, and when you commit the effort within practice time, the ability will grow. Importantly, focused work off the field such as meditation, mindful breathing, or directed attention work (focusing and re-focusing intently on a specific target) is part of a comprehensive approach. Isolating this skill off the field deepens the ability to apply it on the field.

Things NOT to do:

Over-planning: When practicing intentionally, less is more. It’s better to consider a wide and long view of improvement, and then practicing deliberately on just a few aspects. The nature of intentional practice is intense. Training attention is demanding. Over-planning can be stressful and counterproductive. Decide on the most important aspects of training and give it full attention.

Over-training: Just like over-planning, not knowing when to enter the rest, reflective phase stalls development. Rest and reflection may seem passive, but we need physical rest to restore and recharge, and reflection to make sense and make meaning of experience. Making sense and making meaning consolidates intentional practice—and strengthens neural networks.

Bad fuel: Energy burns cleaner when the source is high quality. Yes, this means good nutrition—but it also covers your relationships and what you allow to enter your mind. Unhealthy relationships and low-quality information are the highest forms of attention disruptors.

Unbalanced needs: A significant attention drain happens when we are unbalanced in our approach to life. Again, balanced does not mean equal, but there is a proportion that works for the individual. Deny this and an inner sense of longing drains motivation. This can be felt as drifting, daydreaming, burnout, lack of engagement, or a subtle sense of longing for something unnamed.

Too much time with entertainment: Many forms of entertainment hijack the attentional system. It’s well noted that media exists to keep you engaged. The technology is exquisite at keeping your attentional system passive, doing all the shifting and engaging for you on deep levels. This does not mean “No entertainment” but it does mean to pay attention to when, how much, and whether your consumption is getting you off track. Ask: Can I truly disengage?

Being mindful of mindset is fundamental to growing as an athlete. It is not a passive process and requires consistent effort. It is hard work that pays great dividends. Attention is a valuable asset within the Performance Mindset and training it is a top priority to leverage the leap to your next level.

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services pricing (including an assessment of your present mental approach), visit my website at DrJohnPanepinto.com.

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photo credits: Photo by Paul Skorupskas on Unsplash (unsplash.com)

Performance psychology, Self-help, Sports Psychology

The Practice-Performance Connection: Putting it All Together

There is never a simple way to become more complex—as an athlete or a person. It takes imagination, time, and intentional effort. But at each level complexity becomes a simplified, automated process in order to reach the next level of complexity. And that is the spiral of development in any sport. Oddly, you have to keep each step simple in order to build a complex structure because of the nature of learning. Symphonies, hip-hop, jazz, and rock all start with the same 12 tones. The greatest works of literature or a mindless social media post are born of the same 26 letters. But what you can create, even with the simplest of building blocks, is infinite…

Here are some effective ways to enhance the practice-performance connection:

Follow success. In every sport there are models of excellence for every part of development. We are gifted with the opportunity to learn from others’ experiences. Watching others do something at the level we are trying to reach is a powerful source of learning. Pick an area that needs work and find someone in your field that does it at a superior level. Then follow success with your unique touch. In other words, follow the principles (form and function) not the personality.

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Make practice a place for research development. Taking from leading edge businesses, resources are dedicated to the future in R&D. Our resources include time, effort, aptitude, and creativity. This bracket of time within practice (but outside the box) can be fun, adventurous, and truly playful. Ask: “What if?” And enjoy what flows…

Consider your maps. At each level of progress, the maps of performance differ. Maybe you need to recognize and respond quicker or differently to a situation. Or your technique needs smoothing out. Regardless of the physical or psychological nature, we have mental maps (schemas) that we have previously constructed that dictate our motions, emotions, movements, and responses. Ask: “Are they still working?” and “What isn’t working?” Then, edit, polish or discard.

Work on the mental game. Notice your language, expectations, and assumptions. Notice how you process experience and use it to inform you, and for continuous improvement. These all provide leverage for the next level. A journal or coach (or both) can help you with these important internal dialogues.

Start whole and master the parts. Working from a wider perspective can help create a more focused developmental plan for practice. Knowing what the end-product looks like, you can better isolate the areas to attend to. Another benefit of taking this route is how it primes and feeds motivation.

Reframe frustration. A first response to frustration may be avoidance or to soothe the feeling. But frustration’s value is the energy it gives to the change process. It is the fuel of disequilibrium and lives at the edge of growth and new skills. A major change is embracing the frustration as a normal part of growth— and pushing yourself to that tipping point of change.

Hire a Mental Game Coach. Acknowledging the need to focus on regulating states of mind, increasing awareness, and developing more complex mental maps during practice are key factors in the practice-performance connection. Reflecting with and learning from a coach adept in the mental side of the game can be the pathway to new levels of performance.

Putting it all together, the practice-performance connection is the pathway to improvement and goes above and beyond the edges of your current level. Seeing this opportunity makes practice a place not of rote repetition, but of vision and intentional development.

 

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services pricing (including an assessment of your present mental approach), visit my website at DrJohnPanepinto.com.

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photo credit: Austin Chan (unsplash.com)

 

Performance psychology, Self-help, Sports Psychology

The Practice-Performance Connection (Part 2)

When we think of transferring skills, habits, and knowledge from practice to performance, it’s good to take a look at the process. This transition plan needs to include aspects of all areas of performance. But, how do you create such a global plan? How do you practice focus? Frustration tolerance? Adaptation? Analysis? Decision-making? How do you know when you are at the edge of your development and what comes next?

The truth, on some level, is you are practicing all of these aspects of performance when you practice, but often your attention is on something different. Typically, awareness is external, or on a short-term performance goal and noticing the quality of outcomes. In other words, the mental skills mentioned above have an autonomous quality (like driving a car or tying your shoes) and one thing research tells us is that anything on automatic pilot tends to remain the same—because that is the very nature of its automatic quality.

It seems to me the missing piece is that no practice or performance, match or event is ever the same. So, if we put awareness on autopilot, we are, in effect, turning the uniqueness of the event into a pattern we already know, can perform, but most importantly, can control.

Sounds like a good thing, right?

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On some level, the control we feel reduces anxiety, stress, and allows the self-talk to run its prerecorded recordings. Again, even the pain of a poor performance is something of a pattern, something known, and we get over it. “I had a bad day.” “Nothing worked.” “He/She just played better.”

Still, a good thing, right?

Well, it turns out that this slice of experience is only a small part of a bigger picture. This compartment of a bigger, global perspective is structured to maintain the compartment and it resides a comfortable distant from the edge of your development. The bigger picture is where the more advanced version of yourself exists. In other words, in the bigger picture where your vision resides (a more evolved, capable version of yourself), your mindset is of a different quality. This is evident in thinking, processing, and in language.

The underlying principle is: You can’t solve problems on the level they were created.

This is the essence of goals. You can do something different because on a fundamental level, you are something different.

Why does this matter? This process of practice to performance, practice to performance, is the place of greatest leverage for player development. Unfortunately, it is also the place where plateaus are created, solidified, and become enmeshed in a player’s identity. It is the off-ramp to development, careers, and premature exits. Because a part of our mind innately rationalizes anything in this “compartment” to save us from pain, effort, and (here is the tricky part) to keep things the same (also known as a sense of “control”).

How do we prevent this? How do we keep the boundaries of the “compartment” malleable? How do we keep pushing the edges of development?

We’ll explore that in the next post…

 

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services pricing (including an assessment of your present mental approach), visit my website at DrJohnPanepinto.com.

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photo credit: Diana Parkhouse (unsplash.com)

 

 

 

Performance psychology, Self-help, Sports Psychology

The Practice-Performance Connection

 

In the next series of posts, we will look deeper into the mental aspect of the practice-performance connection. You may have heard sayings such as “You play how you practice” or “Failing to prepare is preparing to fail” and the like, yet the connection and feel between practice and performance has subtle threads beneath the surface that players may not be able to hold in awareness.

For the sake of simplicity, there are two processes occurring during practice and performance. One (1) is very linear, logical, and limited. It comes in parts and is sequential. There is a sense of order and the need for control because B follows A. The second (2) is wider, intuitive and contextual. It’s the whole which the parts are made of—but there is more to it than just the parts. A may follow B and A is related to C and many other interconnected variables. The first (1) makes use of words, the second (2) is wordless and has a global feel to it. For the latter, think of a time when you were in flow (or in the Zone) and then later tried to describe it. The words do not quite capture the experience. There is so much more, and you can tell just by watching the face of the describer as they appear to be elsewhere. And they are.

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Let’s take a deeper look into this second flow-like process and the practice-performance connection:

Lightness. Even when performance is intense there can be a lightness to the experience. Why? Chance are “outcome” is out of the picture. There is nothing at stake—or so it seems and autonomous abilities flow. If you are truly practicing, what is at stake is improvement. Yet, improvement is possible only with a focus on quality—which is subjective. It is something more sensed than measure. Challenge: Notice the lighter quality of practice and allow it to flow in performance. Focus on quality and sensing the performance.

Awareness. Even team sports have an individual skill-set and this connection is something to try on your own. Whether you are practicing a skill or a pattern or a play, center your awareness on something different. Shifting awareness and focus is a crucial performance skill and often our practices are so scripted we do not get enough practice at shifting. As our attention span is shorter than most would believe, re-focusing is an extremely important capacity. Challenge: Consider the connection you have with the ground (footwork, movement) or the connection with your center of gravity (somewhere around your bellybutton) and notice your sense of balance. Both of these are valuable internal cues and provide important feedback. Widening awareness and shifting awareness are keys to unlocking higher levels of performance.

More to come in the next post…

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services pricing (including an assessment of your present mental approach), visit my website at DrJohnPanepinto.com.

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photo credit: Stefan Cosma (unsplash.com)

 

leadership, Performance psychology, Self-help, Sports Psychology

Does Playing Sports Develop Character (Part Two)

Looking at the other side of the equation—playing sports may not be a vehicle for self-development. Why? There are many reasons, but I will speak to a few common ones:

  1. The player(s) never truly owns the experience
  2. The end is more important than the means
  3. A fixed mindset

In the first case, the driving need is one of approval. The individual lacks the autonomy to make their own decisions and the biggest payoff, most likely, is being in the good standing of another. The spectrum of how much freedom the individual surrenders is related to the power possessed by the one who actually calls the shots. While we may witness some success in such an authoritarian dynamic, the player does not own enough of themselves and their experience to develop an integrated and differentiated sense of self—the very stuff of character.

In the second case, the product or end-goal is the only thing that matters. Win at all costs, it’s a dog eat dog world, nice guys finish last, only the fittest survive… This is a very black and white perspective and it is hard to develop a sense of character when you see everyone as someone who can take something from you. As we have said many times in this venue, in competition you have nothing at the start and earn everything as you go. In any league or competition, only one gets the first-place trophy. While the ultimate prize is one of the goals, there must be other compelling reasons to play—the greatest being the opportunity and enjoyment of improving at what you love to do.

tournament brackets

The final case has to do with identity. One with a fixed mindset identifies with static qualities. This is the opposite of character which is developed over time and features many mistakes and re-aligning along the way.  According to Carol Dweck, a competitor with a fixed mindset avoids challenges, ignores negative feedback, sees talent as static and effort as fruitless, gives up easily, and is threatened by the success of others. This person identifies with a very rigid sense of success and does not seize the opportunity afforded in the process of overcoming challenges.

While there are different perspectives, one that focuses solely on competence and accomplishment and ignores the development of character seems limiting. After all, who you are at the core will be who you are in all your other roles. And there is no conflict between fierce competitiveness and fairness, intensity and sportsmanship, toughness and respect. Interestingly, those who look to be the best understand they need the best of others to help them get there. This goes back to the true meaning of the word compete: to strive together. For everything, at some level exists in a relationship. And you can’t develop competence without the consistent challenge provided by the best efforts in others.

 

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services pricing (including an assessment of your present mental approach), visit my website at DrJohnPanepinto.com.

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